Looking for best foods for diabetes control? Try these healthy choices during your next grocery trip.
Anyone diagnosed or taking care of someone with diabetes knows how important diet and nutrition is to keeping blood glucose levels under control. An easy way to get a handle on diet is to research low and high glycemic foods and then make a list of foods for diabetics that are healthy and not harmful. Some of the best food for diabetics includes items that are in whole food form and not processed. This would include certain fruits and vegetables, as well as lean meats and specific grains.
Let’s take a closer look at six of the best foods for diabetic control that can be added to your healthy food grocery list:
- Beans – Beans have so many health benefits, they are a must add to any diabetic diet. They are high in protein and fiber, plus have been found in recent studies to help control both A1C levels and blood glucose (when 1 cup of beans are consumed daily). In addition to blood glucose, diabetics also need to keep a close eye on their heart health. With the American Heart Association recommending we get at least 25 grams of fiber via our diet per day, beans are a great way to start!
- Nuts – Nuts are a terrific snack choice for anyone with diabetes. They often contain omega-3 fatty acids, fiber, plant sterols, vitamin E. Plus, Diabetes Care published a Canadian study that revealed those with Type 2 diabetes who consumed 2 ounces of mixed nuts per day saw a decrease not only in their cholesterol, but also their blood sugar levels! Just keep a close eye on how much you consume each day, while they taste amazing, they are high in calories.
- Asparagus – This is a great vegetable choice and one of the best foods for diabetes control as asparagus is not a starchy vegetable. It is also low in calories and contains fiber and folate. Back in 2012, the British Journal of Nutrition reported that eating asparagus may help increase one’s insulin production and assist in keeping blood sugar levels more balanced. Score!
- Flaxseed – Flaxseed not only offers an abundance of health benefits but it also has had extensive research regarding its assistance in a diabetic diet. For starters, it contains fiber, ALA, and lignans – all great heart health players. Plus, studies from the National Institute of Health and the Journal of Dietary Supplements state flaxseed can help lower A1C levels for Type 2 diabetics, and may lower fasting blood glucose levels. If you are a smoothie fan, you can easily incorporate this into your blender creations, or consider adding it to baked goods.
- Old-Fashioned Oatmeal – Oatmeal, whether old-fashioned or steel cut, is still considered on the healthy list of foods for diabetics. It contains soluble fiber, which is believed to prevent a quick spike in blood sugar levels after consumption. These two oatmeal options do take a bit longer to cook, however, keep in mind, instant oatmeal often has added sugar and is known to actually spike sugar levels. For anyone considering adding oatmeal to your list, try spicing it up with some cinnamon or chopped nuts on top.
- Quinoa – If you are trying to add healthy grains to your diet, consider quinoa, an ancient grain growing in popularity. It is high in amino acids, which makes it a complete protein. Plus, because it is considered a whole grain/fibrous food, it can actually keep you feeling fuller longer and decrease blood sugar spikes.
While there are so many healthy dietary options, these are some of the best foods for diabetes control that are easy to add to your meal plan. Be sure to visit www.BetterHealthKare.com to find more foods and recipes that can help diabetics!